Not all workouts are built the same - and if your goal is body recomposition, that matters.

In this episode, I’m breaking down the difference between straight sets, supersets, and circuits so you can better understand what each one is, what each one is good for, and how they actually impact your results.

A lot of women have been taught to think that the “best” workout is the one that leaves you the most sweaty, out of breath, and exhausted. But harder is not always smarter, especially when your goal is to build muscle, get stronger, and change your body composition.

I’m also sharing how I use these different training styles inside my UFYF: Fit Club, and why workout structure should always match the goal.

If you’ve ever wondered why some workouts feel more strength-focused, why others move faster, or whether circuits are “bad” for body recomposition… this episode will help clear it up.

In this episode, we cover:

• What straight sets, supersets, and circuits actually are
• What each workout style is best used for
• Which structure tends to work best for body recomp
• Why ‘sweaty and exhausted’ does not automatically mean effective
• How I use these methods inside Fit Club

Links/Resources:

• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Join PRIVATE COACHING, my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

If taking a rest day makes you feel guilty, anxious, or like you’re going to lose progress… this episode is for you.

In this episode, I’m talking about the mindset shift I had to make around rest days, recovery, and what actually helps your body change. I used to believe taking a day off would make me gain weight, lose momentum, or somehow fall behind. A rest day meant that “I failed the plan”

A lot of that came from the fitness culture I was around at the time, where doing more was always praised and rest felt like laziness.

But when I got serious about truly changing how my body looked, I learned something big: progressive overload and recovery go together. Training is the stimulus, but recovery is where your body adapts. If your goal is muscle growth, strength, and body recomposition, rest is not optional - it’s part of the process.

In this episode, I break down what changed for me, why so many women struggle to rest, and how sleep and recovery actually support your progress.

Episode Recap:

• Why I used to think taking a day off would ruin my progress
• How old fitness culture shaped my beliefs around rest
• The mindset shift that changed how I approached training
• Why progressive overload and recovery go hand in hand
• How your body recovers and adapts after training
• What rest days can look like in real life
• Why rest is not lazy - it’s part of the plan

Links/Resources:

• Join the Spring Mini-Challenge
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Join PRIVATE COACHING, my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Why do so many diets seem to work at first… but still leave women stuck?

In this episode, I’m breaking down the difference between following food rules and actually understanding nutrition. From Beachbody containers to Weight Watchers points and other simplified diet systems, I’m talking about why these methods can create short-term results while failing to teach women what their body truly needs long-term.

I’m also sharing a personal realization I had while measuring food and looking at nutrition labels — and how understanding calories, macros, portions, and protein changes everything when your goal is real body change.

If you are tired of bouncing between plans, feeling “good” only when you are on a diet, and starting over every time a program ends, this episode is for you.

Episode Recap:

• Why diets work in the short term but fail in the long term
• My experience with Beachbody containers and what they did not teach me
• How Weight Watchers points and other diet systems do the same thing
• Why following food rules is not the same as understanding nutrition
• Why calories, macros, portions, and protein matter for body goals
• The difference between structure, education, and true food confidence
  
  
  

Links/Resources:

• Join the Spring Mini-Challenge
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP my favorite Protein, EAA’s and Creatine!
• Listen to my other podcast: Girls with Opinions
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

In this episode, I’m sharing (in a very real and raw way) my honest thoughts on alcohol, fitness, and the confidence it takes to make choices that truly align with you.

I’ve mentioned recently that I’m not drinking this year, and while this is a personal choice and a challenge I set for myself, it also opened up a bigger conversation around confidence, self-trust, and doing what feels right for you - even when it’s not the expected choice.

We’re also getting into the fitness side of alcohol: how it can affect sleep, recovery, food choices, consistency, and the way you feel in your body. This is not an anti-alcohol episode, and I’m not here to tell you what you should do. I just want to have an honest conversation about the ripple effect alcohol can have, especially for women working on their health, body composition, and overall well-being.

If you’ve ever wondered whether alcohol is worth it, how it affects your progress, or what it looks like to make more aligned choices with confidence, this episode is for you.

Episode Recap:

• Why I’m not drinking this year
• The confidence to make choices that align with you
• My honest thoughts on alcohol and fitness
• How alcohol can affect sleep, recovery, and consistency
• Why alcohol is about more than just calories
• Questions to ask yourself about your habits and goals
• The importance of honesty, self-trust, and making your own choices
  
  
  

Links/Resources:

• Join the Spring Mini-Challenge
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

In this episode, I’m sharing (in a very real and raw way - thanks to building confidence in myself)) what fitness has made me better at - not just physically, but in the way I live my life every single day. It was crazy to think back on all the ways I have become a different person!

What started as a conversation about workouts and body change turned into something much deeper: the skills, discipline, confidence, structure, and self-respect that fitness has built ME over time.

I talk about how fitness taught me to make time for what matters, speak up for my priorities, stay disciplined even when I don’t feel like it, and build routines that support the life I want. I also share how fitness gave me confidence, grit, boundaries, and something steady to come back to when life feels chaotic.

This episode is a reminder that fitness is about so much more than shrinking yourself. It can become a tool for building yourself - and the person you become through the process can impact every area of your life.

Episode recap:

• What fitness has made me better at
• The discipline and habits built through consistency
• Making time for what matters and speaking up for your priorities
• How fitness creates structure and intention in daily life
• Delayed gratification, grit, and learning how to pivot
• Confidence, self-respect, and carrying yourself differently
• Why fitness can change your life far beyond the mirror

Links/Resources:

• Sign up for the Spring Mini-Challenge!
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

In this Q&A episode, I’m answering some of the most common questions I get inside the Unf*ck Your Fitness community - and as usual, I’m giving you simple, repeatable answers you can actually apply immediately.

We’re talking about what to look at besides the scale, how to fuel around workouts without overcomplicating it, how to know whether it’s time to cut or stay at maintenance, and what progressive overload actually means (hint: it’s not just “lift heavier every week”).

We’ll also get into the real-life side of consistency - what to do when you’re exhausted and juggling everything - plus a clear breakdown of protein per meal and how to know if you are ready to lift heavier so you can train smarter and get better results.

If you take anything from this episode, let it be this: your plan has to match your season… and consistency gets a whole lot easier when the plan is realistic.

Episode recap:

• My favorite ways to measure progress other than the scale
• How to choose what to eat before and after a workout based on your needs
• How to know when to lift heavier
• My thoughts on how to “do it all” AND be healthy
• Deciding on a cut vs. maintenance based on body readiness
• The myth of protein limits per meal and optimal protein timing

Links/Resources:

• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

If you want different results than the majority of people who feel stuck, frustrated, and constantly starting over, you HAVE to think differently than they do.

These four mindset shifts didn’t happen overnight for me - they took TIME. I was imperfect at first (and still am), but over time, they’ve become a part of my identity.

When something becomes who you are, consistency stops feeling like a constant fight that you’re losing. You actually feel like you’re winning, because you are!

Whether it’s changing your language (which totally impacts your identity), or believing you need to fuel and perform like an athlete, you’ve GOT to take ownership of your life.

No more excuses, or getting stuck in the endless “I’ll start again on Monday” cycle. I mean…how has that been working out for you so far?

I’d love for you to pick at least ONE of these mindset shifts to implement this week, and let me know how much better you’re feeling!!

Episode recap:

• Why different results require different thinking
• Why you need to stop saying “I want to” or “I’m trying to”
• Creating space between the “urge” and the “action”
• Eating, training & thinking like an athlete
• Realizing that what doesn’t get tracked, doesn’t get changed
• Why growth requires ownership (NOT excuses)

Links/Resources:

• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Let’s talk about the phrase you see alllll over social media: calories in, calories out.

According to the internet, it’s the *only* thing that matters. Just “eat less, move more,” and BOOM - problem solved.

But…there’s a WHOLE lot of “fine print” that gets skipped over here. If you’ve ever felt like CICO “doesn’t work” for you, this episode is going to clear it up!

Yes, calories in, calories out IS the foundation, but there is sooo much that influences those calories. Factors like hormones, stress, sleep, perimenopause, thyroid issues, insulin resistance, medications, and more ALL play a part!

Calories in, calories out is absolutely real - it's the basis of every fat loss strategy out there. However, it’s NEVER going to be *just* your calorie intake that will lead you to reach your fitness goals.

Make sure you’re using a smarter plan, and actually follow it - not your mood. That alone will help you greatly, friend!

Episode recap:

• Why calories in, calories out is the foundation for fat loss
• Why CICO is real (but it’s not the whole story)
• 3 reasons why the scale probably isn’t moving
• Why undereating doesn’t help w/fat loss (it actually makes it harder)
• 4 non-negotiables to “lock in” before you change everything else
• How to simplify your plan + honestly look at your output
• Making ONE change at a time + giving it time to work
• Why CICO can work for you, but you need a smarter approach

Links/Resources:

• Ep. 229 | What Training Volume & Intensity Actually Mean
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show